Power Clean 5×3 (set new PR)

Strict Chin Ups 3 x max reps (rest 3 mins between sets)

Then:

The Thruster Challenge Begins

Run 200m (route)
Take 3:1 rest to work ratio.
Run 400m (route)
Take 2:1 rest to work ratio.
Run 800m (twice around the 400m loop)

Warm up with some jogging and a few sprints before starting.  Your score is the total for all runs.

Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.

Post workout plans for tomorrow if you want someone to race against.

Happy Birthday SuperBean!

Can you spot the CFW staffers in this group pic?

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Novice: 3 rounds

Run 8×50 yard
Take 3:1 rest to work ratio.
Run 4×400m
Take 2:1 rest to work ratio.
Run 2×800m
Take 1:1 rest to work ratio

Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.